Today’s workout went fine: 1 mile of swimming (1800 yards) followed by weights.
Weights: rotator cuff, pull ups (5 sets of 10), incline presses: 10 x 135, 7 x 150, 10 x 140, military presses: 3 sets of 10 x 40, rows: 2 sets of 10 x 60 dumbbell, 10 x 110 machine. Yoga stretches.
Swim: 500 easy, 5 x 200 on the 4: 3:50, 3:48, 3:46, 3:42, 3:35, 300 of strokes.
Note: I didn’t use the fins today; both lower calf areas/Achilles are just a tiny bit sore. There is no “scrunching” but I don’t want to inflame the area, at all. I wonder if I did too much kicking with fins on Monday.
Weight room note: there was a young woman (very slender) doing unassisted pull ups. She was doing sets of 5-8, I think. That is good to see.
Today, as usual, I swam next to a religion professor who is about 15 years younger than I am. He is very fit (3:15 marathon in September!) but today, I really was faster in the pool ..and by quite a bit.
But…I found out that he ran 15 miles at a good pace last night…I knew there was a reason for the increased speed disparity. :-)
But that got me to thinking about all of the times I’ve had my ego deflated…and not because someone else deliberately put me down or was mean to me.
I remember back in 2000 I was at a hotel. The elliptical trainers were on the back row and the treadmills were in front of those. I noticed there was a woman wearing headphones on one of the elliptical trainers when I got on the treadmill. As I got going I heard …
“Shake is BABY…nice butt!” said in a tone that one uses when one is wearing headphones and one doesn’t realize it is audible.
Well…I just cranked up the pace a little..increased the elevation and my pride started to swell….
Then I looked at the TV: there was a professional athlete on television. :-(
The increased intensity did me some good anyway.
Yes, I got my flu shot. My left arm aches.
Workout (9 am): weights then 3 miles of running, 10 minutes of cycling.
Weights: 5 sets of 10 pull ups (strong), rotator cuff
bench press: 10 x 135, 3 x 185 (didn’t push for another rep), 7 x 170, then 10 x 135 incline (very easy)
military presses: 3 sets of 10 x 40 standing.
rows: 2 sets of 10 x 60 each arm, 10 x 110 machine.
Run: 11:06 mile on the treadmill, followed by 2 miles (16 laps of lane 2) in 17:43 (8:48, 8:45), 10 minutes on the bike.
One retired engineering professor even timed my laps and wondered if I was walking or running (it looks similar).
While I was going, a (staff? faculty?) 30-40 something year old woman was on her phone, talking and not really doing anything. She was on it when I was on the treadmill and still on it when I got off of my bike. I wonder if she bragged about being “in the gym” for X minutes.
Being in the gym doesn’t mean that much (in terms of exercise anyway) unless you are, well, actually working out while you are there.
I am going to knock it off early. Not much to say, though there is a lot going on.
Workout notes: 500 yards easy, 5 x 100 drill (fins), 100 swim, 250 in 4:30 (steady), 50 back.
Then weights: pull ups (5 sets of 10), rotator cuff
incline: 10 x 135, 3 x 160, 6 x 150
bench (dumbbell) 10 x 70
standing presses: 3 sets of 10 x 40 (dumbbells),
rows: 2 sets of 10 x 60 (each arm), 10 x 110 machine.
I got to work quickly, but later regretted not doing yoga.
Note: I had some “non pain but unsteady” twinges in my right knee.
Workout notes: I was still sore from yesterday’s “too slow” 20 mile walk.
But I figured a swim would help:
500 easy, 5 x (50 drill (fins), 50 free)
ladder: 200, 150, 100, 50, 100 on the “1 min per 50” interval: 3:42, 2:51, 1:53, 0:57, 1:48
100 back, 100 IM
Weights: rotator cuff
pull ups: 5 sets of 10 (struggle)
bench press: 3 sets of 10 x 70 dumbbells (ok)
military press: 3 sets of 10 x 40 dumbbells (standing)
rows: 2 sets of 10 x 60 dumbbell (each arm), 10 x 200 Hammer machine
yoga: 15 minutes; got headstand easier than before.
poses: warrior II, triangle, pyramid, revolved triangle, reverse warrior (2 sets each side)
up/down dog, bow, then headstand to finish)
Reality I really don’t know how hard to take it out this marathon; my guess that I ought to ignore the clock and just focus on walking easily and quickly. IF I can make it to mile 20 before feeling bad, then I’ll do fine. But it is not 2002 or is it 2009 (my last “good” year for marathons/ultras).
Ok, some of these are incline presses. And yes, one should keep one’s hips down (and I do).
I admit that I’ve never tried this. One, I did have a fit, leggy female spot me when I did a single with 290 pounds and she did stand right over my face (and I got it). But that was in 1985.
I did get 200 lb. a couple of weeks ago and I can do a set of 4 with bodyweight (185 lbs).
Well, time for a 5K race and a football game (3 pm)
Workout notes: untimed 4 mile Cornstalk classic run, then weights.
Run: untimed. The weather was beautiful; almost as if I ordered it. While in Bradley Park I saw two young women coming my way as I ran down the Dog Park hill. I moved way over (it is a wide road) and they smiled. Then as I turned to go up the hill to upper Bradley Park, I saw them ahead of me. I thought “OMG I am slow; they did 1 mile in the time it took me to do 400 meters? ” Then I realized they didn’t do the full lower loop; they are faster than I am but not THAT much faster. :-)
Then going along Parkside, I saw a fellow gray-hair that I’ve been running “against” since 1997 or so. We greeted each other, and, the difference between us is still about the same (he is maybe 1-2 minutes faster in the 5K…just as he was in 1997). We both have been reduced to “shuffling” during our runs. But we are still out there moving forward…at least I think that I am moving forward; not so sure of that at times. :-)
And yes, the traffic on Columbia Terrace and Parkside has gone up dramatically since the city made Main Street all but impossible to drive during morning rush hour. So that formerly “low traffic quiet neighborhood street” is no longer that. My guess is that the Uplands will no longer be a nice neighborhood in 10-15 years…if it takes that long.
pull ups: 10, 10, 10, 15, 5/5 (change grip) for 55 total. This was my first set of 15 in a long, long time. And these were decent reps…but I had to dig deep to get that set.
bench press: 10 x 135, 4 x 185 (hips down!) 7 x 170
incline press: 10 x 135 (tough)
military: 3 sets of 10 x 40 dumbbell standing, 9 x 100 (each arm) machine, 1 x 70 to get 10 reps
rows: 3 sets of 10 x 60 dumbbell (each arm)
pull down: 2 sets of 10 x 160 traditional, 10 x 150 other machine
yoga (back, headstand)
Dealing with age
When it comes to running, I have to remember that 15 years ago, an “easy” 4 mile run was 32-36 minutes. Now it is 44-48; it takes me 1/3 longer to do the same distance. I have to factor that in when it comes to considering how long to go.
As far as my 5K times; they are now roughly what my 4 mile times used to be, and I remember thinking that the 4 mile was really more similar to a 10K than a 5K. So if I want to do well on the 5K, I will probably have to train the way I did for my old 10Ks.
And forget that nonsense about 5K being “95 percent VO2 max”. That is true for a trained athlete who will finish between 13-18 minutes, but not remotely true for me.
Effort Still, there is a time and place to “go for it”, though those times have to be more spread out. Today, I really wanted to see if I could do 15 pull ups in one set. And I could, but it did cost me; the next set was harder than normal. And I told myself “I have to WANT this”; I often don’t want to push myself.
Discipline I am going to a football game this Saturday and thought about doing a marathon on Sunday “as training”. That would be, well, dumb.
First of all, I know that once I pin a race number on and get with the crowd, I’ll go hard to try to keep contact. I am not rested and tapered either. So, the result would be: bad finish time, and exhaustion, 3 weeks prior to my “goal”.
10-15 years ago…well, I couldn’t really get away with it then either, but now the effect would be greater. I remember my days as a runner: I ran a hot weather 3:55 at Quad Cities 3 weeks prior to my goal at Chicago. At Chicago, I blew up at mile 20 and limped in at 3:46. Walking is easier on the body running, but that was 17 years ago. I recover more slowly now.
So, I’ll do a longish 5+ hour walk at a more relaxed pace; I KNOW that I can finish come race day. I’ve already hit 22 in training. I am aiming to walk that race HARD; aim for 5:30-5:40. And yes, that isn’t my old sub 5 hour (done once, in 2002) or even 5:15 (2009). If I think that my goal race will be easy because my finish time is likely to be slower than my old ones, I am kidding myself. It is still going to be tough, and I had better be ready mentally, emotionally and physically.
- 2008 Election
- 2010 election
- 2012 election
- 2014 midterm
- Aaron Schock
- affirmative action
- Agricultural Commisioner
- alternative energy
- April 1
- Barack Obama
- barback obama
- Barbara Boxer
- big butts
- bill maher on mosque
- bill richardson
- blog humor
- blood donation
- Bobby Jindal
- business & economy
- Cheri Bustos
- civil liberties
- Claire McCaskill
- climate change
- college football
- d k hirner
- dark energy
- dave koehler
- Dick Durbin
- Dick Morris
- dk hirner
- draw Mohammad day
- draw Muhammad day
- Fox News Lies Again
- free speech
- glenn beck
- glenn hubbard
- green news
- ground zero mosque
- gwen ifill
- haunting songs
- health care
- Herman Cain
- High Speed Rail
- hillary clinton
- human sexuality
- if rich people have to pay taxes
- immigration. racial profiling
- internet issues
- Intrade Prediction
- jan brewer
- jim lehrer
- Joe Biden
- John McCain
- jon stewart
- Judicial nominations
- knee rehabilitation
- laughing at myself
- michelle bachmann
- Mid Life Crisis
- Middle East
- Mike Huckabee
- mike's blog round up
- Mitt Romney
- national disgrace
- Navel Staring
- Newt Gingrich
- north america
- north carolina
- NSFW humor
- Olympic Spandex
- Personal Issues
- Political Ad
- political humor
- public policy and discussion from NPR public radio program Science Friday with host Ira Flatow. Science Videos
- rebulican party
- republican party
- republican senate minority leader
- republicans political/social
- republicans politics
- rick perry
- rick santorum
- Rush Limbaugh
- sarah palin
- Science Friday teachers
- Science Friday teens.
- shoulder rehabilitation
- Spineless Democrats
- stem cells
- stephen colbert
- tax cuts
- the colbert report
- Tim Pawlenty
- time trial/ race
- war on drugs
- weight training
- wise cracks
- world events